The Importance of Flexibility: More Than Just Touching Your Toes

Being able to touch your toes may seem like a simple fitness benchmark, but it reveals much about an individual’s flexibility and overall muscular health. Maintaining flexibility in key areas—such as the hamstrings, calves, and lower back—is essential for functional movement, balance, and injury prevention, especially as we age.

“Flexibility is a key component of overall fitness. It helps reduce stiffness, improves posture, and allows for smoother, safer movement,” says Raphael Longobardi, MD, an orthopedic surgeon specializing in sports medicine. He is a member of RWJBarnabas Health Medical Group and on staff at Cooperman Barnabas Medical Center in Livingston and Jersey City Medical Center, both part of RWJBarnabas Health.

Research shows that flexibility may even be linked to longevity. Women with the highest flexibility scores were five times less likely to die prematurely than those with the lowest scores, while men were twice as likely to live longer.

Simple Ways to Improve Flexibility

Regular stretching can enhance mobility and keep muscles and joints healthy. Effective stretches include:

• Seated Forward Bend & Standing Forward Fold – Target the hamstrings and lower back.
• Cat-Cow Stretch – Promotes spinal mobility and flexibility.

“Hold each stretch for at least 20 seconds and practice consistently,” advises Dr. Longobardi. “Improving flexibility takes time, but the benefits—such as reduced discomfort and improved movement—are well worth the effort.”

Why Toe-Touching Isn’t for Everyone

Not being able to touch your toes doesn’t necessarily indicate poor flexibility. Factors like body structure, muscle imbalances, or conditions such as arthritis can make this movement difficult, even for otherwise flexible individuals. “The focus should be on supporting functional movement rather than achieving a specific pose,” says Dr. Longobardi.

The Takeaway

Flexibility plays a crucial role in long-term mobility, balance, and overall well-being. “The goal is to move better and live healthier,” says Dr. Longobardi. “With just a few simple stretches each day, people can feel stronger, reduce pain, and maintain independence as they age.”